Did you know that obesity and MetS (metabolic syndrome) which promotes cardiovascular disease and diabetes type 2 are rapidly increasing in India and other South Asian countries? It currently affects 25% of the world population.

Metabolic Syndrome (MetS or MS)

Metabolic syndrome (MS or MetS) is also called as Syndrome X. Sometimes it is also called the deadly quartet or insulin resistance syndrome. It is a cluster of health conditions that reflect the expanding waist lines of the world. This condition comprises complex metabolic factors that are associated with a 2-fold risk of cardiovascular disease and a 5-fold risk of type 2 diabetes.   Individuals with MS have a 30%–40% probability of developing diabetes and or heart disease within 20 years. The prevalence of MS in the adult population is America is 25%, in 7 European countries is 23%. It was estimated that 20%–25% of South Asians have developed MS and many more may be prone to it. Besides diabetes type 2 and heart disease, MetS also increase risk for non-alcoholic fatty liver and a high risk of death.

Signs and Symptoms of Metabolic Syndrome

If you have at least 3 or more of these symptoms, you are likely to have metabolic syndrome. The more components of the syndrome that you have, the greater the risks for developing lifestyle diseases. The values given are as per Asian and Indian criteria.

• Body Mass Index (BMI) above the normal of 23 among Asians and Indians and above 25 for the rest of the world. This means that people with excess weight are at increased risk of MS.
• Abdominal obesity, also called as Central obesity or apple-shaped body types are at high risk. In simple words, men and women with protruding tummy fat are at a high risk for diseases. Waist circumference in men above 90 cms (35.4 cms) and in women above 80 cms (31.5 cms)
• High Blood Pressure with values greater than or equal to 130/85 mm Hg
• High Triglycerides with values greater than 1.69 mmol/L or 150 mg/dl
• Low HDL Cholesterol. When high density lipoprotein cholesterol values are lower than 40 mg/ dl or 1.03 mmol/litre
• High Blood Sugar: Elevated fasting sugars above 110 mg/dl mercury and Insulin resistance.

Refer to the reference lab values for normal and high values for your specific country. The above values are from multiple scientific journal references. Watch out for these symptoms and treat them in a timely manner to avoid long term complications and life-threatening diseases.

Causes of MS

Risk factors for Metabolic Syndrome are:

1. Genetic
2. Sedentary Lifestyle (Inactivity) and lack of regular exercise
3. Obesity
4. Inflammation
5. Hormonal imbalance can cause insulin resistance. Hormonal imbalances are seen in PCOS (polycystic ovary syndrome) and Thyroid disease (particularly hypothyroidism when the body doesn’t produce enough thyroid hormone).

You can modify these risk factors by improving the lifestyle with regular exercise, personalised diet as advised by a qualified clinical nutritionist or dietitian.

Treatment for Metabolic Syndrome

Metabolic syndrome treatment focuses on reducing insulin resistance, mainly in overweight and obese individuals. The primary goal of treatment is to prevent diabetes and cardiac problems. The caregiver should routinely monitor weight, blood sugars, cholesterol, blood pressure.

Diet for MS

Dietary modifications can help treat and prevent metabolic syndrome. Early and timely treatment is very important.

A healthy diet is a balanced diet rich in dietary fiber. This includes fruits, vegetables, whole grains, beans, and lentils), lean protein, and healthy fats in the right proportion, quantity, and timing as suggested for your health needs. You would need a diabetic diet if you have diabetes. If you are overweight or obese, you need to follow a weight loss diet personalized for your health needs. Always consult a qualified nutrition professional based on your health status.

Losing weight

Even a small 5-10% weight loss can reduce insulin resistance, blood pressure, and the risk for diabetes.

Positive Lifestyle Changes

• Indulge in physical activity of at least 2.5 hours a day
• Regular aerobic exercise of at least 30-45 minutes daily can help to reduce insulin resistance.
• Adequate sleep of 6-8 hours. Be aware of your own sleep killer habits and faulty lifestyle.
• Stop smoking.
• Limit alcohol.

Do not rely on random google and internet searches for health-specific diet recommendations. Consult a qualified professional who will customize your diet for metabolic syndrome after studying your specific health problems.  

About Author

Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions.  You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |